This stir-fry comes together in under half an hour, which makes it the perfect fast food after a workout. Feel free to customize the heat level in the dish by adding more chili flakes as desired.
Tip
No tofu on hand? No problem. Replace it with a 19 oz (540 mL) can of chickpeas, drained and rinsed well.
Sweet Heat Tofu Stir-Fry
Ingredients
- 2 tsp (10 mL) grapeseed oil
- 2 tsp (10 mL) cornstarch or arrowroot flour
- 1 Tbsp (15 mL) finely minced garlic
- 1 Tbsp (15 mL) finely minced ginger
- 1 Tbsp (15 mL) unseasoned rice vinegar
- 1 Tbsp (15 mL) maple syrup
- 3 Tbsp (45 mL) low-sodium tamari or low-sodium soy sauce
- 2 Tbsp (30 mL) tomato paste
- 2 Tbsp (30 mL) water
- 12 oz (340 g) firm tofu
- 1 Tbsp (15 mL) low-sodium tamari or soy sauce
- 1 tsp (5 mL) garlic chili sauce
- 1 tsp (5 mL) toasted sesame oil
- 1 Tbsp (15 mL) maple syrup
- 1/3 cup (80 mL) cornstarch or arrowroot flour
- 2 Tbsp (30 mL) grapeseed oil, divided
- 2 cups (500 mL) broccoli florets
- 1 cup (250 mL) frozen edamame beans, thawed
- 4 green onions, ends trimmed and cut into 2 in (5 cm) lengths
- 1 tsp (5 mL) hot crushed red pepper flakes
- 2 tsp (10 mL) toasted sesame seeds, for garnish (optional)
Nutrition
Per serving:
- calories339
- protein16g
- fat18g
- saturated fat2g
- trans fat0g
- carbohydrates31g
- sugars9g
- fibre5g
- sodium757mg
Directions
01
To make sauce, in medium bowl, whisk together all sauce ingredients. Set aside.
02
To make stir-fry, start by cutting tofu into bite-sized cubes. Allow cubes to sit on clean tea towel or paper towel-lined plate for about 10 minutes to get rid of excess water.
03
In medium bowl, whisk together tamari, chili sauce, sesame oil, and maple syrup. Add tofu and toss to coat in sauce. Set aside for 4 to 5 minutes, tossing occasionally.
04
In another medium bowl, add cornstarch. Using fork, transfer cubes of tofu into cornstarch and toss to coat.
05
In large cast iron skillet over medium heat, warm 1 Tbsp (15 mL) grapeseed oil. Using fork again, transfer coated tofu cubes to pan, leaving any excess cornstarch behind. Cook tofu, turning frequently, until golden brown on all sides. Once evenly browned, transfer to plate and set aside.
06
Return skillet to burner and increase heat to medium high. Add remaining 1 Tbsp (15 mL) grapeseed oil and allow to warm for a minute before adding broccoli and sauteu0301ing for 1 minute. Add edamame and green onions and continue to sauteu0301 until broccoli is crisp-tender and edamame are warm, another 1 to 2 minutes. Add sauce, tofu, and red pepper flakes. Continue to stir-fry, stirring frequently, until sauce has evenly coated everything and has thickened slightly, about 1 to 2 minutes. Remove skillet from heat, add sesame seeds (if using), and toss to incorporate. Serve, while hot, over quinoa, if desired.
READ THIS NEXT
SEE MORE »
Purple Cabbage and Apple Soup
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Herb and Greens Frittata
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
Caramelized Fennel and Yogurt Dip
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
Tempeh and Mango Curry
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.